Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6849
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7741
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.4395
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717380
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2318
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524300
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6287
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821287
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.3277
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3225
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3220
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2207
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.6206
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6202
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411201
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3199
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310192
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.439189
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA14189
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3184
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.97183
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.5176
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5171
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7167
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811166
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72164
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5161
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711160
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.9158
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.4151
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7150
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411150
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4149
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.5149
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7148
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8144
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6143
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.7141
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8140
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.5140
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811140
OatsOats775.320.940.0861.87051NANANANA8.1713137
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.2136
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.0311136
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.578136
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.5135
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.97132
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12127
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.5126
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3124
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.6124
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7121
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513121
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2119
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2118
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7116
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213116
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311116
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.65114
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.64113
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114113
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.62113
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6113
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.63113
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1112
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5112
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85111
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412109
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713109
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512109
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311107
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7106
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73105
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74104
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04103
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27100
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.1898
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.496
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.3896
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.4396
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.495
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.795
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.351295
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.1695
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.4493
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.9893
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.7590
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.7990
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.4689.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.371186
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA1061185.7
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.2685.7
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.985
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.681185
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA1385
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.1383.5
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.9281.6
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.5480.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.9880.3
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.4379.4
Macronutrients in Top 100 Cereals & Nuts with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Magnesium per 300 calories.
Top 5 cereals & nuts with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels